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3 Nutrition Tips For Winter
Classically, winter is known in the fitness community as ‘Bulking Season,’ which in reality becomes justification for gaining fat during the holidays. While taking a break from strict dieting can benefit the body, better than increasing fat and carb intake would be using the season to focus on different aspects of nutrition. In his guest contributor article, Dr. Jacob Wilson shares tips to make the most out of nutrition this winter.
The first one is a no-brainer: probiotics. Everyone knows that winter is the season of sickness, but cold isn’t the only danger. The digestive tract is both integral to the immune system and ground zero for unfriendly viruses.
Constant eating, especially of high amounts of sugar and fat will imbalance gut bacteria and make one more susceptible to sickness. Excellent sources of probiotics are Greek yogurt, and Glutamine. But you could even try fashionable fermented products like kombucha, kimchi, or sauerkraut.
Second on the list of nutrients to emphasize during winter is Vitamin D. Obviously, supply of Vitamin D generally decreases during months that are cloudy or spent indoors. But unfortunately, “Vitamin -D Enriched’ products or vitamins simply do not carry the quality of bio-available Vitamin D that arrives in whole food sources.
Sockeye salmon and other types of fish are fantastic sources of this nutrient, and their high Omega-3 to Omega-6 ratios can help reduce levels of inflammatory cortisol throughout the body.
Such fats are also absolutely critical for brain function. We all know that the dreary and reminiscent months can trigger a less than chipper attitude, and keeping the brain properly supplied will go a long way to alleviating mental fog.
Saturate fats positively affect free testosterone, have been shown to help cells retain more Omega-3’s, and assist in conversion of fats into DHA which is optimal fuel for the brain. Of course, saturated fats have their con’s too. But if there was a time in the year to experiment with amounts and sources, it would be winter.
Ultimately winter is the season for experimentation. Everyone should try out different foods, eating schedules, and nutrient rations, to see if there’s anything to carry over into swimsuit season or competition prep.
If you’re looking for a deeper in-depth guide for maximizing your bodybuilding nutrition, make sure to sign up for Generation Iron Plus. The most detailed bodybuilding training and diet subscription guide with a massive archive of content and new courses uploaded every month.
It’s Time You Ditch The Barbell Bench Press
Reasons to Give Up Bench Pressing
Barbell bench press is one of the most popular exercises. “How much do you bench?” is casually thrown around in gyms around the world. The bench press has been the symbol of strength for a long time.
The barbell bench press is a compound movement which incorporates multiple muscle groups. If you’re not careful while performing the bench press, it can cause more harm than good. Now is the best time to look for alternative chest exercises.
1. Plateau
When a person starts working out, the bench press is one of the first exercises he learns. Most people are too loyal to this exercise and always have a variation of it in their workouts. Performing the same exercises in every workout can cause you to hit a plateau.
If you’ve been benching for a long time but don’t see any progress in your pecs, you might have hit a plateau. If this is the case, you need to switch up your training and perform new exercises to shock your muscles and break the plateau.
2. Building Muscle
The bench press is a functional movement and is arguably not the best chest building exercise. Squats, deadlifts and bench press are a staple in a powerlifter’s training routine. People training to build muscle mass can do better by avoiding the bench press.
Powerlifters, strongmen, and weightlifters perform the bench press to build strength so they could perform explosive movements. On the other hand, bodybuilders need exercises which recruit and train the pectoral muscles to build size.
3. Injuries
A majority of injuries caused inside the gyms could be credited to the bench press. Pec tear is the most common injury caused due to bench pressing. If you have chest, shoulder or back injuries, you should stay away from this exercise.
If you have any of the injuries mentioned above, instead of giving up training your pecs you should work around your injuries by performing other exercises. Using training equipment like slingshots, elbow sleeves, etc. can be an aid in working out while you’re injured.
4. Targeting the Pectoral Muscles
You have a strict range of motion while performing the bench press which can limit the muscle fiber recruitment in your chest. Exercises using the dumbbells, machines or cables can help you target your pecs more efficiently.
Some people have a hard time performing the bench press and establishing a mind-muscle connection. These people end up recruiting their triceps and other supporting muscles. Exercises using the dumbbells and cables can help you in targetting your chest from different angles.
5. Training to Failure
Training to failure on the bench press can be a dangerous thing. The internet is full of videos of people dropping the barbell on their chests and necks. You certainly don’t want to find yourself in this situation.
If you’re going for a PR on the bench press, it is suggested you ask someone for a spot. On the other hand, going for failure while training with dumbbells, cables or machines is relatively less risky.
How often do you bench press? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
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Natural Bodybuilder Reveals Secret To His Incredible Physique Transformation
PNBA pro natural bodybuilder shares the secret movements to explode your biceps.
Everyone wants bigger muscles of the most flexed muscle. The muscle you secretly flex in the mirror. And the one that garners a lot of touch from the opposite sex. If you guessed biceps, then you’re correct! Big biceps convey strength. And if you want to take your physique up a notch, you’ll want bigger biceps. A Professional Natural Bodybuilder Association (PNBA) pro athlete has your back and demonstrates the moves you need to bolster your biceps through your sleeves.
This PNBA professional natural bodybuilder goes by the username @pnba_pro_dukenukem24 on Instagram (IG). He flexed his crazy sixteen-year transformation in a post – 2005 – 2021. You can see his full IG post and transformation below:
If that transformation wasn’t crazy enough, there’s something else you need to know. Pnba_pro_dukenukem24 claims to be all-natural! His first show ever took place in 2020, where he received second place in an amateur division at IFBB Tampa Pro, where he competed as a natural. He’s now a PNBA pro and has become a 2021 Classic Physique winner.
Secret Movements to Explode Your Biceps
Honing in on the correct bicep movements is essential to build killer arms. To get biceps like this PNBA athlete – pnba_pro_dukenukem24 -, you’ll want to focus on EZ bar curls and the isolation movement single-arm dumbbell hammer curls. Below are two different videos of pnba_pro_dukenukem24 performing both exercises.
EZ Bar Curl
Reps and sets: perform three sets of eight to 12 reps
Why do it: Since the EZ bar curves, the grip is easier on your wrist. You’ll be able to use heavier weight compared to a straight bar. Because you’ll have more wrist mobility and won’t have to worry about wrist pain.
Single-Arm Dumbbell Hammer Curl
Reps and sets: perform four sets of 16 to 20 reps
Why do it: The single-arm dumbbell hammer curl will target the long head of the bicep – as well as your brachioradialis – forearm muscle. It will also work on your grip strength and wrist strength. And since it’s an isolation movement that has you working one arm at a time, you’ll have a better mind-to-muscle connection to build muscle in your lagging side.
Build Bigger Biceps
To grow bigger arms, you need to know a few key things. First, you must do enough volume – reps and sets – for adequate muscle growth. We recommend balancing days where you use heavier weight and fewer reps—mixed with lighter weight and more reps. This builds both dense muscle and sarcoplasmic hypertrophy – an increase in fluid to your muscles that make them appear bigger. You’ll get sarcoplasmic hypertrophy from doing lighter weight with more reps. That’s why often you’ll see bodybuilders “pump” train – higher reps and shorter rest periods. They do this to get as much blood rushing to the muscle as possible to look as big as possible on stage.
This PNBA (pnba_pro_dukenukem24) athlete shows it’s possible to build bulging biceps naturally if you do the right movements. If you want arms like him, start including single-arm hammer curls and EZ bar curls in your program.
Follow us on Instagram, Facebook, and Twitter for more natural bodybuilding tips!
Former Mr. Olympia Chris Dickerson Has Passed Away At 82
Chris Dickerson won the 1982 Mr. Olympia title.
Bodybuilding legend and former Olympia champion Chris Dickerson has passed away at the age of 82. It was reported by RXMuscle on Thursday night that Dickerson had been living in a rehab facility after suffering a stroke and passed away due to pneumonia.
“Sad to report the passing of 1982 Mr Olympia Chris Dickerson from pneumonia … Chris has been living in a rehab facility after suffering a stroke .. he had some of the best forearms and calves I’ve seen .. and was a true gentleman R.I.P. #mrolympia”
In August of 2019, Dickerson suffered a broken hip after a fall. While in the hospital, Dickerson had a heart attack and contracted COVID-19 while recovering.
Chris Dickerson was one of the best bodybuilders of all-time and broke many barriers. He was the first openly gay professional bodybuilder and Olympia champion. Dickerson was also the first African-American winner of the Olympia and Mr. America competitions.
He was the sixth winner of the Olympia competition. The event began in 1965 when Larry Scott took home the title. In 17 years, there was a total of five winners — Scott, Sergio Oliva, Arnold Schwarzenegger, Franco Columbu, and Frank Zane. After two second-place finishes in 1980 and 1981, Dickerson was able to win gold in 1982.
Chris Dickerson did not start competing until he was 27. In 1966, Dickerson won three of the four contests he entered. This jumpstarted what would become a legendary career. Dickerson would go onto win the 1968 AAU Mr. USA and 1970 AAU Mr. America championships. He added the title during the 1973 and 1974 NABBA Mr. Universe competitions.
In 1979, Dickerson competed in his first IFBB Pro League competition. This was a victory during the Canada Pro Cup. Dickerson appeared in the Olympia that year and finished fourth — with Zane winning the title. He would go onto finish second to Schwarzenegger during the 1980 Olympia and Columbu during the 1981 competition.
Chris Dickerson saw great success in 1980 and 1981 when he won a total of nine shows with eight runner-up finishes. He did not compete following his Olympia title until 1984. This is when he returned to the Olympia stage and finished 11th. Dickerson’s final competition came in 1994 where he won the Over 50 division in the Masters Olympia.
Dickerson is the fifth Olympia champion to pass away. This is less than two months after 2018 Olympia champ Shawn Rhoden tragically passed away. Dickerson will be remembered as one of the best of all-time.
Generation Iron sends condolences to family and friends of Chris Dickerson during this difficult time.
Natural Bodybuilder Reveals the Secret Movements to Explode Your Biceps
PNBA natural bodybuilder shares the secret movements to explode your biceps.
Everyone wants bigger muscles of the most flexed muscle. The muscle you secretly flex in the mirror. And the one that garners a lot of touch from the opposite sex. If you guessed biceps, then you’re correct! Big biceps convey strength. And if you want to take your physique up a notch, you’ll want bigger biceps. A Professional Natural Bodybuilder Association (PNBA) athlete has your back and demonstrates the moves you need to bolster your biceps through your sleeves.
This PNBA professional natural bodybuilder goes by the username @pnba_pro_dukenukem24 on Instagram (IG). He flexed his crazy sixteen-year transformation in a post – 2005 – 2021. You can see his full IG post and transformation below:
https://www.instagram.com/p/CXkZ_3vM5k4/?utm_source=ig_web_copy_link
If that transformation wasn’t crazy enough, there’s something else you need to know. Pnba_pro_dukenukem24 claims to be all-natural! His first show ever took place in 2020, where he received second place in an amateur division at IFBB Tampa Pro, where he competed as a natural. He’s now a PNBA pro and has become a 2021 Classic Physique winner.
Secret Movements to Explode Your Biceps
Honing in on the correct bicep movements is essential to build killer arms. To get biceps like this PNBA athlete – pnba_pro_dukenukem24 -, you’ll want to focus on EZ bar curls and the isolation movement single-arm dumbbell hammer curls. Below are two different videos of pnba_pro_dukenukem24 performing both exercises.
EZ Bar Curl
https://www.instagram.com/p/CRklJaQgiw5/?utm_source=ig_web_copy_link
Reps and sets: perform three sets of eight to 12 reps
Why do it: Since the EZ bar curves, the grip is easier on your wrist. You’ll be able to use heavier weight compared to a straight bar. Because you’ll have more wrist mobility and won’t have to worry about wrist pain.
Single-Arm Dumbbell Hammer Curl
https://www.instagram.com/p/CMTazwrjDTp/?utm_source=ig_web_copy_link
Reps and sets: perform four sets of 16 to 20 reps
Why do it: The single-arm dumbbell hammer curl will target the long head of the bicep – as well as your brachioradialis – forearm muscle. It will also work on your grip strength and wrist strength. And since it’s an isolation movement that has you working one arm at a time, you’ll have a better mind-to-muscle connection to build muscle in your lagging side.
Build Bigger Biceps
To grow bigger arms, you need to know a few key things. First, you must do enough volume – reps and sets – for adequate muscle growth. We recommend balancing days where you use heavier weight and fewer reps—mixed with lighter weight and more reps. This builds both dense muscle and sarcoplasmic hypertrophy – an increase in fluid to your muscles that make them appear bigger. You’ll get sarcoplasmic hypertrophy from doing lighter weight with more reps. That’s why often you’ll see bodybuilders “pump” train – higher reps and shorter rest periods. They do this to get as much blood rushing to the muscle as possible to look as big as possible on stage.
This PNBA (pnba_pro_dukenukem24) athlete shows it’s possible to build bulging biceps naturally if you do the right movements. If you want arms like him, start including single-arm hammer curls and EZ bar curls in your program.
Follow us on Instagram, Facebook, and Twitter for more natural bodybuilding tips!
The INBA PNBA Is The Real Deal: Pro Women’s Open Natural Olympia 2021 Champ Jill Kolivoski Fails Drug Test, Speaks Openly With Generation Iron
2021 Natural Olympia Women’s Professional Bodybuilding champ, Jill Kolivoski, fails drug test.
Jill Kolivoski, the winner of 2021 Natural Olympia in the Women’s Bodybuilding Open division, recently failed a drug test administered at Natural Olympia. Below, you can watch an exclusive clip from Generation Iron: Natty 4 Life articulating more in-depth about the drug test they administer.
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Jill Kolivoski competed in the United States Bodybuilding Federation (USBF) before returning to the International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) league. In all 23 years of competing, this is her first failed drug test. In the USBF, Kolivoski was drug tested, but no banned substance was ever found in her system.
Although the USBF is also a natural bodybuilding institution, they don’t test their athletes through the same laboratory the INBA/PNBA does. The INBA/PNBA doesn’t take drug testing lightly. Competitors are thoroughly tested through the World Anti-Doping Agency (WADA) – premier drug testing for professional athletes. The Olympics use this foundation, and it detects drugs that often go under the radar through other drug tests.
Unfortunately, Jill Kolivoski and any competitor that fails a drug test in the INBA/PNBA league end up on the Hall of Shame. Furthermore, she’ll lose her title and prize money. Kolivoski is understanding of the matter and is accepting of any punishment she endures.
Substance Tested Positive For
Jill Kolivoski tested positive for Selective Androgen Receptor Modulators (SARMs). This ingredient was found in a substance Kolivoski was unaware was banned. Based on the evidence collected, the failed drug test doesn’t seem to be a malicious act on Kolivoski’s part. When the INBA/PNBA league asked Kolivoski if she had ever heard of the banned substance she was found guilty of using, she stated, “absolutely not.” “Taking products that don’t align with a pure natural life of bodybuilding is NOT who I am and it’s NOT what I live for/represent day in and day out.”
Negligence and naiveness are what put Jill Kolivoski in this predicament. She said, “I was so excited with the idea to get back onto the stage that never once did I think I had to educate myself on supplements and banned products.” She admitted to never looking at the list of banned substances because she believed she was never at risk.
Jill Kolivoksi is extremely health-conscious and claims she never drank alcohol in her whole life, has never done drugs, and doesn’t use prescription drugs or antibiotics. She does regular fasts and is all organic – she restricts restaurants that don’t align with this. Kolivoski said she’s only started taking supplements as an adrenal fatigue remedy. She was following a nutrition plan with supplements to help lower her cortisol.
According to Kolivoski, she had no clue one of the supplements contained a banned substance until the INBA/PNBA league called her for inquiry. After further investigation, Kolivoski learned one of the supplements she was using did contain the forbidden ingredient. This same substance passed the USBF administered drug test. Although, Kolivoski now wants to educate other athletes of the potential risks of taking certain supplements, especially if they’re in the INBA/PNBA league and get tested by WADA.
INBA PNBA STATEMENT WITH REGARDS TO JILL KOLIVOSKI
Below, is a statement from the INBA/PNBA commission on December 23, 2021, regarding Jill Kolivoski’s failed drug test:
“INBA PNBA stands by the SMRTL (WADA Accredit Laboratory) test results for Jill Kolivoski. We have been in direct communication with Jill, who has taken complete responsibility for this outcome. Jill is currently suspended from competition with the INBA PNBA for five (5) years.
For decades INBA PNBA had been conditioning athletes to be well versed and compliant with the WADA Prohibited List and maintains one hundred percent transparency as the leader in this industry.
The other unfortunate part of this story is that Jill was tested one week earlier by the USBF and unfortunately their sub-standard testing did not reveal the same results! They cleared her as negative and paid Jill her prize money. One week later she tested positive for a SARM with the INBA PNBA. This is exactly why natural bodybuilding is not taken seriously. These other so-called natural federations/organizations are doing the athletes and the industry a huge disservice by misleading athletes into believing they are being tested based on their own protocols. Polygraph, Redwood Toxicology, and Quest Diagnostics in no way have the capability to do so.
This is not the first time this has happened and will not be the last. Rest assured the INBA PNBA will continue to treat natural athletes at the Olympic level, and most importantly test at the same level, only utilizing WADA Accredited Laboratories to ensure an even playing field in the sport of natural/tested bodybuilding.”
Generation Iron would like to thank Jill Kolivoski for her open commentary on the failed drug test after being stripped of the Women’s Bodybuilding title at Natural Olympia 2021. And we’d like to extend our thank you for the cooperation of the INBA/PNBA league and all parties involved.
Follow us on Instagram, Facebook, and Twitter for the latest news on natural bodybuilders!
The INBA PNBA Is The Real Deal: Women’s Professional Open Natural Olympia 2021 Champ Jill Kolivoski Fails Drug Test, Speaks Openly With Generation Iron
2021 Natural Olympia Women’s Professional Bodybuilding champ, Jill Kolivoski, fails drug test.
Jill Kolivoski, the winner of 2021 Natural Olympia in the Women’s Bodybuilding Open division, recently failed a drug test administered at Natural Olympia. Below, you can watch an exclusive clip from Generation Iron: Natty 4 Life articulating more in-depth about the drug test they administer.
[embedded content]
Jill Kolivoski competed in the United States Bodybuilding Federation (USBF) before returning to the International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) league. In all 23 years of competing, this is her first failed drug test. In the USBF, Kolivoski was drug tested, but no banned substance was ever found in her system.
Although the USBF is also a natural bodybuilding institution, they don’t test their athletes through the same laboratory the INBA/PNBA does. The INBA/PNBA doesn’t take drug testing lightly. Competitors are thoroughly tested through the World Anti-Doping Agency (WADA) – premier drug testing for professional athletes. The Olympics use this foundation, and it detects drugs that often go under the radar through other drug tests.
Unfortunately, Jill Kolivoski and any competitor that fails a drug test in the INBA/PNBA league end up on the Hall of Shame. Furthermore, she’ll lose her title and prize money. Kolivoski is understanding of the matter and is accepting of any punishment she endures.
Substance Tested Positive For
Jill Kolivoski tested positive for Selective Androgen Receptor Modulators (SARMs). This ingredient was found in a substance Kolivoski was unaware was banned. Based on the evidence collected, the failed drug test doesn’t seem to be a malicious act on Kolivoski’s part. When the INBA/PNBA league asked Kolivoski if she had ever heard of the banned substance she was found guilty of using, she stated, “absolutely not.” “Taking products that don’t align with a pure natural life of bodybuilding is NOT who I am and it’s NOT what I live for/represent day in and day out.”
Negligence and naiveness are what put Jill Kolivoski in this predicament. She said, “I was so excited with the idea to get back onto the stage that never once did I think I had to educate myself on supplements and banned products.” She admitted to never looking at the list of banned substances because she believed she was never at risk.
Jill Kolivoksi is extremely health-conscious and claims she never drank alcohol in her whole life, has never done drugs, and doesn’t use prescription drugs or antibiotics. She does regular fasts and is all organic – she restricts restaurants that don’t align with this. Kolivoski said she’s only started taking supplements as an adrenal fatigue remedy. She was following a nutrition plan with supplements to help lower her cortisol.
According to Kolivoski, she had no clue one of the supplements contained a banned substance until the INBA/PNBA league called her for inquiry. After further investigation, Kolivoski learned one of the supplements she was using did contain the forbidden ingredient. This same substance passed the USBF administered drug test. Although, Kolivoski now wants to educate other athletes of the potential risks of taking certain supplements, especially if they’re in the INBA/PNBA league and get tested by WADA.
INBA PNBA STATEMENT WITH REGARDS TO JILL KOLIVOSKI
Below, is a statement from the INBA/PNBA commission on December 23, 2021, regarding Jill Kolivoski’s failed drug test:
“INBA PNBA stands by the SMRTL (WADA Accredit Laboratory) test results for Jill Kolivoski. We have been in direct communication with Jill, who has taken complete responsibility for this outcome. Jill is currently suspended from competition with the INBA PNBA for five (5) years.
For decades INBA PNBA had been conditioning athletes to be well versed and compliant with the WADA Prohibited List and maintains one hundred percent transparency as the leader in this industry.
The other unfortunate part of this story is that Jill was tested one week earlier by the USBF and unfortunately their sub-standard testing did not reveal the same results! They cleared her as negative and paid Jill her prize money. One week later she tested positive for a SARM with the INBA PNBA. This is exactly why natural bodybuilding is not taken seriously. These other so-called natural federations/organizations are doing the athletes and the industry a huge disservice by misleading athletes into believing they are being tested based on their own protocols. Polygraph, Redwood Toxicology, and Quest Diagnostics in no way have the capability to do so.
This is not the first time this has happened and will not be the last. Rest assured the INBA PNBA will continue to treat natural athletes at the Olympic level, and most importantly test at the same level, only utilizing WADA Accredited Laboratories to ensure an even playing field in the sport of natural/tested bodybuilding.”
Generation Iron would like to thank Jill Kolivoski for her open commentary on the failed drug test after being stripped of the Women’s Bodybuilding title at Natural Olympia 2021. And we’d like to extend our thank you for the cooperation of the INBA/PNBA league and all parties involved.
Follow us on Instagram, Facebook, and Twitter for the latest news on natural bodybuilders!
Bodybuilder Tony Ellett Has Died
Tony Ellett is a well-known bodybuilder in the United Kingdom.
Tony Ellett, a famous bodybuilder in the UK, has passed away. The news was announced on Facebook and there have been many sharing condolences on social media. The cause of death has not been revealed but it was said that Ellett passed away on Wednesday night.
“What can I say I’m absolutely heartbroken. on 22/12/21 @ 10:38 my heart stop and broke into a million pieces not just for me but for Curtis as well. I will alway treasure the memories we had together and I promise I will take good care of curtis and we will never forget you. Sleep tight tone until we meet again. xxxx.”
Ellett made a name for himself in NABBA during his career in bodybuilding. He began competing in 2009 and had some success during his time on stage.
Tony Ellett made his debut during the 2009 NABBA England Championships. He finished fifth, which would be one of nine top-five finishes in his career. Ellett followed that up with two more fifth-place finishes during the 2011 NABBA Mr. Britain and 2013 NABBA England Championships.
Ellett broke though in 2016 with a second-place finish during the 2016 NABBA England Championships. This was before be picked up the first victory of his career. Ellett won gold at the 2016 UK NABBA UK Championships. He would compete two more times, with the last one coming in 2017 during the NABBA Mr. Britain competition.
The presence on social media from family and friends shows what kind of person Ellett was. There has been a recent string of deaths in the bodybuilding community. There was no cause of death for Ellett but it is a clear problem that continues to impact bodybuilding around the world.
Generation Iron would like to send condolences to family and friends of Tony Ellet during this difficult time.
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Bodybuilding, Juicing & Why You Should Avoid Those Packaged Juices
Juicing is an easy way to get all those nutrients for your bodybuilding gains.
We all love juice but maybe don’t realize that juicing can be a game changer for our bodybuilding goals. Providing for a sweet treat without all the negative effects of a dessert, you can obtain tons of nutrients through juicing that allow you to simply thrive inside and out of the gym. While those popular juices are nice, they tend to be loaded with sugar and potential artificial ingredients. Even the ones that claim to be natural may not compare to a home pressed juice.
While juicing may take time, for you have to set up, prepare, and clean up, it is so worth the small hassle to give yourself a great outlet to pump you with those essential vitamins and minerals and whatever other nutrients are included. Juicing has gained popularity for what it can do for your health and wellness, but don’t neglect what this can also do for your bodybuilding gains.
Let’s take a look at juicing and see what makes this so great for bodybuilders. For those unfamiliar, we’ll set you up with everything to know so you get the most bang for your buck and can fully optimize these valuable nutrients we all so desperately want.
Juicing 101: Just Starting Out
Juicing is where you juice fruits and vegetables to separate out the pulp until you are left with pure juice. A juicer is not a blender to make smoothies but simply a way for you to organically juice your own beverage without any added elements. With so many recipes out there, ones exist for immunity, strength, weight loss, and energy so finding the right recipe for your bodybuilding gains is not out of the question (1).
Benefits Of Juicing
The benefits of juicing will allow you to see the best gains when looking towards those bodybuilding goals. By giving yourself the ability to better tackle any of those nutritional needs, juices will offer a delicious and nutritious way to see gains.
Benefits of juicing include:
Better nutrient absorption: By getting the fruit or vegetable into a liquid form, this will be easy to digest so you can absorb all those nutrients much better (2).
Many options for fruits and vegetables: There are so many options for you to juice when it comes to fruits and vegetables, each giving you different benefits.
Can be a good way to detox: Juicing is a nice way to detox after an illness, a long night out, or simply a recharge for yourself.
Will help in many ways: There are many recipes to try to help in many ways like weight loss, strength, energy, and immunity.
Bodybuilding & Juicing: How This Can Help Your Gains
For bodybuilders, juicing is an easy and convenient way to get all of these nutrients into your body. By working with important recipes for weight loss, immunity, strength, detox, and energy, you can start to tackle those issues that often plague us inside and out of the gym. As someone who is constantly seeking the best for their gains, looking to premium produce in juice form will offer the best benefits and the best results for all your bodybuilding goals.
On top of taking those valuable supplements, like multivitamins and super greens, you will better allow your body to absorb those nutrients that your body is often depleted of. An awesome way to boost nutrient intake, your body will thank you after a grueling workout.
Finding The Right Juicer
When looking for the right juicer, it is important to consider a number of factors. Making sure it is easy to clean, use, and store is important so it isn’t in your face and taking up valuable countertop space. Also, be sure that it will juice all kinds of fruits and vegetables so you are not limited with what you can do. Speed and how loud the machine is are important because this affects how well it juices and how annoying it will be for you. Of course, price matters and you want to make sure you get the right juicer at an affordable price.
Best Foods To Juice & Why
While there are many fruits and vegetables you can juice, we wanted to share some key ones and what they can do for your goals. Some of the best foods to juice include:
Kale: High in antioxidants, this also contains key vitamins and minerals to protect against free radicals and boost bodily functions (3).
Carrots: High in vitamin A, biotin, and potassium, carrots have a great nutrient profile and pair well with other vegetables.
Wheatgrass: Nutrient-dense and comes with 17 different amino acids, impressive considering these help with building protein (4).
Ginger: Great for inflammation and immunity, ginger can wake the body up, while also potentially helping with weight loss (5).
Why You Should Avoid Those Packaged Juices
We all know those tasty packaged juices we would put in our lunch boxes as kids. We can name all the brands no problem. But for those looking to increase their bodybuilding gains, avoiding those juices at all costs is a must. Given the amount of sugar included and what these can do to counteract those gains should make you want to avoid at all costs. By juicing your own juice and knowing exactly what to put in it, you can optimize your health and wellness, along with your bodybuilding gains.
Wrap Up
Juicing has many great benefits towards your bodybuilding goals and can be a game changer when it comes to pumping yourself with nutrients in an efficient way. While it does take time to clean up and actually make the juice, it is worth it as you seek the best gains. Check out some awesome juicers and give this a try, for you won’t be disappointed by the results.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Henning, S.; et al. (2017). “Health benefit of vegetable/fruit juice-based diet: Role of microbiome”. (source)
Goodman, B. (2010). “Insights into digestion and absorption of major nutrients in humans”. (source)
Samec, D.; et al. (2019). “Kale (Brassica oleracea acephala) as a superfood: Review of the scientific evidence behind the statement”. (source)
Mujariya, R.; et al. (2012). “A study on wheat grass and its nutritional value”. (source)
Mashhadi, N.; et al. (2013). “Anti-Oxidative and Anti-Inflammatory Effects of Ginger in Health and Physical Activity: Review of Current Evidence”. (source)